Suryanamaskar Steps and Benifits
Suryanamaskar Steps and Benifits, poses, Take Cares and many more
About
Suryanamaskar is like a special exercise from ancient times that can help with many health problems. It’s a way of showing respect to the sun in the morning.
There are 12 steps in Suryanamaskar, and the second one involves doing yoga poses and breathing exercises together. It’s not just about moving your body; it’s also about using your breath and focusing your mind. Doing Suryanamaskar helps you understand your body better. The sun god has 12 different names, and we say them like special words while doing specific poses. Each set of poses takes about 30 seconds.
12 Steps
Here is a simplified breakdown of the 12 steps in Surya Namaskar:
Suryanamaskar Steps and Benifits
- Pranamasana (Prayer Pose):
Stand at the front of your mat with your feet together, palms in front of your chest in a prayer position.
2. Hastauttanasana (Raised Arms Pose):
Inhale and lift your arms up and arch your back slightly, stretching your whole body.
3. Hasta Padasana (Hand to Foot Pose):
Exhale and bend forward at the hips, bringing your hands to the floor on either side of your feet.
4. Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right leg back while arching your back, and bring your left knee to your chest. Look up.
5. Dandasana (Stick Pose):
Exhale and step your left leg back, coming into a plank position.
6. Ashtanga Namaskara (Salute with Eight Parts or Points):
Lower your knees, chest, and forehead to the floor while keeping your hips up.
7. Bhujangasana (Cobra Pose):
Inhale and slide your chest forward and up, arching your back and looking up.
8. Parvatasana (Mountain Pose):
Exhale and lift your hips up, forming an inverted V shape with your body, and look at your navel.
9. Ashwa Sanchalanasana (Equestrian Pose) –
Repeat with the left leg.
10. Hasta Padasana (Hand to Foot Pose) – Repeat as in step 3.
11. Hastauttanasana (Raised Arms Pose) – Repeat as in step 2.
12. Pranamasana (Prayer Pose) – Return to the starting position, standing with your feet together and hands in a prayer position.
Things to keep in mind
Suryanamaskar Steps and Benifits
Here are some things to remember when doing Surya Namaskar
Don’t do it if you’re very sick, pregnant, or on your period.
Do some gentle movements before and after Surya Namaskar.
Keep a steady pace and don’t strain any part of your body.
Move smoothly; don’t jerk your body or breathe loudly.
Breathe in when leaning back and breathe out when bending forward.
Breathe only through your nose, with your mouth closed, and do it on an empty stomach in the morning or evening.
In the fourth step, start with your left foot and switch legs in the second round. But bring the same leg forward in the ninth step.
Kids over eight years old can do Surya Namaskar. Start with two sets and add two more each day as you get stronger.
Benefits
It prepares your body for more advanced yoga poses.
It makes you more alert and focused.
Regular practice helps your body become stronger and more enduring.
It brings energy to your body and makes your senses clearer.
You don’t need any special equipment, so it’s affordable for everyone.
Sunlight gives you vitamin D, which is important for strong bones.
Morning sunlight can help your body fight off diseases and boost your immune system.
Doing Suryanamaskar can make your body, mind, and spirit feel balanced and happy.
Surya Namaskar is often practiced in repetitions, with each round starting and ending in the Pranamasana (Prayer Pose). It is an excellent way to improve flexibility, strength, and balance while also providing mental clarity and relaxation. Practicing Surya Namaskar regularly can be a beneficial addition to your fitness and wellness routine.
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